CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
25

6 25 17

1 round for time of:
150 calorie row
100 thrusters @ 75lbs/55lbs
800 meter run
100 burpees
150 calorie row
*team wod

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Jun
24

6 24 17

Jun
23

6 23 17

5 rounds of:
1 shoulder press
1 push press
1 push jerk

3 rounds for time of:
30 kettle bell swings @ 35lbs/53lbs
30 double unders
400 meter run

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Jun
22

6 22 17

5 rounds of:
5 back squats for a 5 rep heavy, suggested load pattern

5 @ 55%
5 @ 65%
5 @ 75%
5 @ 85%
5 @ 87.5% +
*2:00 – 3:00 rest between rounds
**active rest, increasing load each round for a ten rep heavy, optional
10 hammer curls
10 tricep extension

5 rounds for time of:
10 back squats @ 55% based on exrx 1rm calculator 
50 yard sled push @ 55% 1rep max back squat
50 yard sprint
*rest as needed, the order of the sprint and sled push may differ by round

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Jun
21

6 21 17

5 rounds of:
500 meter row
10 man makers=row right-push up-row left-power clean-push press
*2 partner wod, alternating rounds for 10 rounds each

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Jun
20

6 20 17

Ground breaking documentary “What The Health” released on Netflix

5 rounds of:
5 bench presses for a 5 rep heavy, suggested load pattern
5 @ 55%
5 @ 65%
5 @ 75%
5 @ 85%
5 @ 87.5% +
*2:00 – 3:00 rest between rounds
**active rest, increasing load each round for a ten rep heavy, optional
10 monster walks
10 walking lunges

5 rounds for time of:
10 bench presses @ 55% based on exrx 1rm calculator 
12 pull ups

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Jun
19

6 19 17

One month sugar detox: A nutritionist explains how and why.

5 rounds of:
1 hang snatch
1 snatch
:20 rest
5 box jumps, :05 rest between jumps
*increase load & height every round, 1:30 – 2:00 between rounds

3 rounds for time of
400 meter run
15 overhead squats @ 135lbs/95lbs

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Jun
18

6 18 17

10 rounds of:
3 front squats from the ground @ 65%/75% 1 rep max
6 burpees over barebell
12 kettlebell swings @ 53lbs/70lbs
*3 partner wod, alternating rounds

*scale @:
10 rounds of:
6 burpees
9 goblet squats @ heavy
12 kettlebell swings @ heavy

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Jun
17

6 17 17

REST DAY

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Jun
16

6 16 17

3 rounds of:
4 rear rack presses in split stance
2 jump to splits, bar in rear rack position

3 rounds of:
3 split jerks

3 rounds of:
3 clean pulls
3 power cleans
3 front squats
3 push jerks
@ 55% – 55% 1rep max clean & jerk

3 rounds of:
2 clean pulls
2 power cleans
2 front squats
2 push jerks
@ 60% – 65% 1rep max clean & jerk

3 rounds of:
1 clean pulls
1 power cleans
1 front squats
1 push jerks
@ 70% – 75% 1rep max clean & jerk
*all rounds @ every 2:00

5 rounds for time of:
200 meter sprint
20 wall balls

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